Healthy Hummus

Hummus à Trois

Avocado, Tomato or Peanut Hummus?

The days are getting longer, as are the summer nights. The weather becomes milder and slowly but surely summer replaces spring. As we can now spend cozy evenings with friends in the garden, on the balcony, or even in the apartment with the windows open, we need healthy and delicious snacks. Because what would an evening be without snacks? 

As a starter for barbecue evenings with friends, as a side dish or snack with one or two glasses of wine at girls’ evenings, or even at uncomplicated family celebrations, these dips are wonderful. Hummus is so versatile and easy to make and can be adapted to your taste or the taste of your guests. Almost everything is possible. 

Avocado & Lemon Hummus aka fake Guacamole, Roasted Tomato & Onion Hummus aka fake Ketchup and Peanut & Cumin Hummus aka fake Peanut Butter are my all-time favorites. Hummus is healthy, high in protein and all recipes are vegan. Even hummus skeptics can be convinced with these great healthy recipes. 

Hummus can be served in many different variations. With breadsticks, nachos, pita bread, corn crackers, bread, rice crackers, in wraps, etc. Whatever you decide, believe me, people will love your homemade hummus! If not, you should worry about who your friends are (just joking – kind of).

Fruity Avocado & Lemon Hummus

Ingredients

1 can (265g) Chickpeas 
½ Lemon 
1 big Avocado
A handful of Arugula

1 tbsp Tahini 
1 tbsp Olive Oil
1 tbsp Chili Salt 
1 tbsp Garlic Salt/ fresh garlic 

100 ml Water 

Preparation Time: 15 minutes 

 

Macros

Chickpeas: 315 calories 13 g Protein 
Tahini (15g): 100 calories 3g Protein
Olive Oil (14g): 122 calories
Avocado: 280 calories 3g Protein
Lemon: 17 calories 

Total: 834 calories 19g Protein

Step by Step Recipe 

  1. Cut 1 Avocado into smaller pieces
  2. Pour the chickpeas into the blender
  3. Add cut avocado to the blender
  4. Add Tahini, 1 tablespoon of olive oil, salt and water
  5. Grate the lemon peel and squeeze the juice of half a lemon and add it to the mixture
  6. Blend until cream
  7. Add one small handful of arugula to the mixture and blend shortly one more time
  8. Enjoy! ❤️

Health Benefits

Chickpeas
  • might improve digestion 
  • control blood sugar
  • might reduce the risk of several diseases 
  • are high in protein 
  • are high in fiber 
  • excellent replacement for meat in vegetarian/vegan diets
Tahini
  • = toasted, ground sesame seeds
  • rich in antioxidants 
  • full of healthy fats 
  • may have antibacterial characteristics 
  • may support your central nervous system 
Avocado
  • plant-based monounsaturated healthy fats 
  • high in potassium 
  • high in fiber 
  • rich in antioxidants
Lemon
  • good source of vitamin C
  • improves your skin quality
  • might improve digestion
  • support heart health 

Grilled Onion & Roasted Tomato Hummus

Ingredients 

1 can (265g) Chickpeas 
½ Onion 
½ fresh Garlic Clove 
5 Cherry Tomatoes 
A handful of dried Peperoncino Tomatoes 
A handful of Basil 

2 tbsp Olive Oil 
5 tbsp seasoned Tomato Paste 
1 tbsp Tahini 
125 ml Water 

1 tbsp Salt/ Garlic salt  

Preparation Time: 15 minutes

 

Macros

Chickpeas: 315 calories 13 g Protein 
Tahini (15g): 100 calories 3g Protein
Olive Oil (28g): 244 calories
Onion: 11 calories 
Tomatoes: 15 calories
Dried Tomatoes: 54 calories 2g Protein
Tomato Paste: 55 calories 

Total: 794 Calories 18g Protein

Step by Step recipe 

  1. Cut Onions and Garlic Clove
  2. Fry the onion and garlic for 3 minutes in a pan with 1 tablespoon of olive oil until they become transparent.  
  3. Cut cherry tomatoes and dried tomatoes and add to the pan 
  4. Add tomato paste and let cook for another 3 minutes 
  5. Cut Basil and add to the pan 
  6. Pour the chickpeas into the blender 
  7. Add Tahini, 1 tablespoon of olive oil, salt and water
  8. Blend until creamy 
  9. Add the tomato mixture 
  10. Blend shortly, leave some pieces 
  11. Enjoy!

Health Benefits 

Chickpeas
  • might improve digestion 
  • control blood sugar
  • might reduce the risk of several diseases 
  • are high in protein 
  • are high in fiber 
  • excellent replacement for meat in vegetarian/vegan diets
Tahini
  • = toasted, ground sesame seeds
  • rich in antioxidants 
  • full of healthy fats 
  • may have antibacterial characteristics 
  • may support your central nervous system 
Tomatoes 
  • low in calories, high in vitamins and minerals 
  • improve vision 
  • boost the digestive system
  • good for the skin quality
Onion 
  • loaded with antioxidants
  • antibacterial properties
  • boost the digestive system
  • control blood sugar levels 
  • low in calories, high in vitamins and minerals 
Garlic 
  • low in calories, high in vitamins and minerals
  • may reduce blood pressure
  • improves cholesterol levels 
  • rich in antioxidants 

Spicy Peanut & Cumin Hummus

Ingredients 

1 can (265g) Chickpeas 
2 tbsp (heaped) powdered Peanut Butter
1 tbsp Tahini 
1 tbsp Olive Oil 
1 tbsp Chili salt 
1 tbsp Cumin 
A dash of Garlic Salt 
100 – 125 ml Water

 

Macros

Chickpeas: 315 calories 13 g Protein 
Powdered PB: 98 calories 11g Protein
Tahini (15g): 100 calories 3g Protein
Olive Oil (14g): 122 calories 

Total: 635 Calories 27g Protein

Step by Step recipe 

  1. Pour the chickpeas into the blender 
  2. Add powdered peanut butter and cumin 
  3. Add Tahini, olive oil, chili salt, garlic salt and water
  4. Blend until creamy
  5. Enjoy!

Health Benefits 

Chickpeas
  • might improve digestion 
  • control blood sugar
  • might reduce the risk of several diseases 
  • are high in protein 
  • are high in fiber 
  • excellent replacement for meat in vegetarian/vegan diets
Tahini
  • = toasted, ground sesame seeds
  • rich in antioxidants 
  • full of healthy fats 
  • may have antibacterial characteristics 
  • may support your central nervous system 
Powdered Peanut Butter
  • good source of fiber and protein
  • lower in calories and fats than common peanut butter
  • may be a good fit for people who are eating in a calorie deficit and want to reduce their calorie intake
Cumin 
  • might improve digestion 
  • good source of iron 
  • may help with diabetes or high blood cholesterol levels
  • anti-inflammatory characteristics
Serving Suggestion for your homemade Hummus 
  1. As a snack: Dip with breadsticks, nachos, corn crackers, bread, rice crackers
  2. Breakfast: On bread combined with any kind of egg, topped with chili flakes and lemon drizzle 
  3. Fast lunch or dinner 
    1. Pita bread or wraps filled with salad and hummus 
    2. As a side to a falafel plate
    3. Roasted veggies with hummus 
    4. Hummus burger
    5. Creamy hummus sauce noodles
  4. Eat out of a bowl with a spoon 😉 and enjoy yourself!

Let me know down below in the comments, which hummus you like the most and what your favorite way of serving is.

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